| Exercise | Sets | Reps | Rest |
| Line Drills & Activation | |||
| 2,1,4 | 1 | 30″ | |
| Komodo dragon | 1 | 10ea | |
| 1,2,3 | 1 | 30″ | |
| Open the gate | 1 | 10ea | |
| 1,2,4,3 | 1 | 30″ | |
| Calf raises | 1 | 15 | |
| 2,1,3,4 | 1 | 30″ | |
| Mini band SL hip extension | 1 | 10ea | |
| 1,4,2,3 | 1 | 30″ | |
| Bent-over I’s, Y’s and T’s | 1 | 10ea | |
| 2,3,1,4 | 1 | 30″ | |
| Mini AMRAP Repeats | |||
| *Complete 3 sets of each 3-minute AMRAP. Rest 1 minute between each set. (12 mins each) | |||
| Once all 3 sets are complete, rotate. Split class into groups* | |||
| A1- Ellipti-stair | AMRAP | 20″ | |
| A2- DB scap raise | 3 mins | 10 | |
| A3- High plank jacks | 15 | – | |
| B1- 1KB RDL to Goblet clean to OH press | AMRAP | 10 | |
| B2- Hop-ups | 3 mins | 15 | |
| B3- Sled pull | 1L | – | |
| C1- Goblet split squat | AMRAP | 10ea | |
| C2- TRX rear delt. Flies | 3 mins | 10 | |
| C3- Toe touches | 25ea | – | |